A standing cable curl performed with the arm close to the body and the hand curling across toward the midline, biasing the short head of the biceps with constant cable tension.
팔케이블Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근전완 굴곡근
장비
케이블
패턴
Elbow flexion
준비 자세
01Attach a single handle to the low pulley.
02Stand side-on to the stack and grip the handle with the near hand, palm up.
03Keep the elbow pinned against the ribs.
04Take a small step away so the cable is taut with the arm extended.
수행
01Curl the handle up and slightly across the body toward the opposite shoulder.
02Squeeze the biceps hard at the top of the curl.
03Lower slowly back to a full elbow extension.
04Finish all reps on one side, then switch.
체크포인트
-The upper arm stays vertical and glued to the torso.
-The palm stays supinated through the whole rep.
-The cable stays under tension at the bottom of every rep.
흔한 실수
-Letting the elbow drift forward and turning the curl into a front raise.
-Rotating the torso to swing the weight up.
-Cutting the range short at the bottom.
-Standing too close to the stack so the bottom position loses tension.
프로그래밍 노트
-Use 2 to 4 sets of 10 to 15 reps per arm as an accessory.
-Constant cable tension suits slow eccentrics and peak-contraction holds.
-Alternate which arm starts each session to balance fatigue.
